Library

A longitudinal formulation mapping early experiences, core beliefs (schemas), coping strategies, and current patterns — the foundation for schema-focused work.

Move from all-or-nothing core belief thinking to a continuum — placing yourself and evidence along a 0–100 scale.

Create coping flashcards that capture a triggering situation, the old unhelpful response, and a new, more adaptive response — for quick reference in difficult moments.

Track schema activations — when old patterns get triggered, what mode you went into, and what you could do differently.

Review evidence for and against a core belief across different life periods — childhood, adolescence, and adulthood.

Weigh up the costs and benefits of maintaining a schema-driven coping pattern vs changing it.

Identify recurring patterns across relationships — mapping what triggers the pattern, what you expect, what you do, and the outcome.

Collect evidence that contradicts a negative core belief and supports a more balanced alternative — building a new perspective over time.

Prepare for and process an imagery rescripting session — recording the original image, its meaning, and the rescripted version.